There are a couple of good reasons why I incorporated 5 minutes of walking and 5 minutes of running on the treadmill into my warm-up routine at least 2-3 times a week. So far, this routine seems effective in burning fat and improving my stamina, but these are not the only benefits I get.
Increased blood flow, better-fed muscles, better recovery, better warm-up, less risk of injuries
Cardio helps improve cell efficiency, increase fat loss, and add more muscle growth
Just one session of moderate aerobic exercise can charge up your cells, according to a study by Medicine & Science in Sports & Exercise. Cardio can also prompt minor modifications in mitochondria, which are responsible for converting fuels such as fats and sugar into energy. When these changes accumulate over time, they can enhance efficiency in fuel metabolism. By increasing the number of cell mitochondria, cardio workouts can improve muscles' ability to synthesize energy, allowing for more intense exercise sessions. Moreover, the improved ability to buffer lactate can lead to more muscle growth.
Ten minutes of moderate cardio prepares me mentally for weight lifting.
After playing on the treadmill, I am ready for serious business, lifting to failure - in a smart-wise way - for at least one set on each strength exercise.
Increased stamina and cardiovascular endurance
These short cardio sessions helped me increase my stamina (the mental and physical ability to sustain an activity longer) and cardiovascular endurance (the capacity of the heart and lungs to fuel the body with oxygen).
Update, August 1st 2024
Due to the hot weather, since June I stopped warming up on the treadmill. I do cardio for 10 - 15 minutes on leg workout days as a warm-up with the elliptical. Once the weather cools off, I'll start running on the treadmill again.
